Happy Day 2 of 5 Days Vegan. Today I would like to address this issue of soy. It’s a hotty tomale topic so feel free to disagree… just remember what Byron Katie says about defense so don’t expect me to battle you back.
If you are a vegan based on the principles outlined in such poppy culture books as Skinny Bitch (ugh) then you are likely inclined to think that eating a vegan ‘ burger’ is a wiser choice than eating a real burger. Not sure I would agree with that.
What do the following foods all have in common:
Soyafied! We’ve got a glass of milk, cheesecake, shepperds pie, pumpkin pie, a roast, a burrito, a corn dog, some scramble, and absolutely terrifying bacon. This is the challenge I have with soy. I just don’t trust it. Soy is up there for me with corn as the scary grand-diddy-dos of frankenfood. They can make it do just about anything and they do! We end up eating it all sorts of shapes and sizes. True, we are sparing the animals but we are not sparing anything else. The devil in farmer’s coveralls, Monsanto has pretty much taken over soy crops in North America, genetically modifying them and what they don’t stuff into the animals- they stuff into us. This practice is neither good for our personal health or planetary health. This is why I say Nofu to Tofu. The above weird soy foods? Never, ever. I’d sooner eat real meat, real eggs and real cheese.
There is nothing wrong with soy in small quantities, but the main challenge I have with soy in vegan diets is that people use it to substitute too many food groups.
There are also the common questions about soy contributing to cancer, or soy as a benefit to menopausal women. Both can be true. Soy has a phytoestrogen effect on the body. This means it mimics our own estrogen. Most women who take the birth control pill tend to be estrogen dominant and this high level of estrogen has been linked to hormonal cancers such as those that affect the female reproductive organs and breasts. With menopause, estrogen production drops dramatically and so these phtyoestrogens can help ease the bodyʼs transition. For more on balancing hormones using foods and oils, have a look at The Lunar Cycle tutorial.
The bottom line here veganettas and veganttos is that we don’t need to rely on soy for a quick and easy high protein meal. I’ll be honest with you, I am not following the 5 Days Vegan plan recipe for recipe. I am teaching all week and working most evenings. I am eating vegan though and doing so simply. Should you not be able to follow each meal-for-meal-for-meal, then don’t. Here is an easy option that I’ll call “Nofu Quinoa Bowl”
Nofu Quinoa Bowl
Prep Time: 10 minutes
Cook Time: 15 minutes
Keywords: one-pot steam lunch dinner entree dairy-free gluten-free vegan vegetarian soy-free quinoa broccoli cauliflower whole food
Ingredients (Serves 2-3)
- 1/4 cup quinoa (or 1/2 cup cooked grain)
- 1/2 cup water
- 1/2 can kidney beans
- 3-4 cups of veg (I used 1 cup broccoli, 1 cup cauliflower, 1 cup Brussel’s, 1/2 cup chard and 1/2 cup kale)
- 1 tsp curry powder
- 1 Tbs flax oil
- 1 Tbs tamari
- dash of sea salt and cayenne to taste
- sprinkle of sunflower seeds
- sprinkle of sunflower sprouts
Instructions
Use leftover quinoa or make fresh, either adding curry powder pre-cooking or pre-re-heating. Can use same cooking method as with Power Oatmeal- bringing to a boil and then turning heat off completely.
In separate pot, steam all the veggies.
Once veggies are vibrant in colour, chop’em up.
Mix into to the cooked quinoa and add the beans.
Serve into a bowl and then drizzle with flax, sea salt, tamari, cayenne, sunflower seeds and sprouts.
Mix and enjoy.
Note- if you are planning on re-heating (and this will make 2-3 servings) than do not add flax oil to the whole pot, just do what you will be eating.
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Awesome post!
(I just started following your blog…and have fallen head over heals for it, chekcing it once a day for new posts.) Most vegans I know preach SOY! SOY! SOY! is the solution to all obstacles when dining. Soy just does not jive with my personal makeup, so thank you for taking the natural foods route <3 Keep on doin' whatcha doin'.
let’s not forget the soy latte! that was all the rage for a while.
I have to admit I was a big soy eater a few years back when I became vegan (back then the scary info wasn’t out and “soy is God” was the talk). I am so glad I got over that and turn to beans and other things for protein sources. Although I do enjoy tofu and tempeh on occasion.
My husband went vegetarian for his New Years Resolution and found himself eating tons of processed soy products. He finally started eating hormone free range chicken and shellfish. He said he feels so much better and he is very picky about the quality of the meat he does eat. I am happier with him eating this way, rather then soy nuggets for dinner everynight!
I can’t agree more Meghan. What they have done to soy is just plain scary. Granted I wish there was a better vegan option for me as far as a “meat” substitute, I can’t do soy because I’m allergic to it… but in hindsight, I’m kind of glad about that because I probably would have turned to soy as a replacement food immediately. Now I actually have to use real vegetables and whole grains…
Probably not a bad thing whatsoever!
Hi Meghan,
I signed up for your 5 Day Vegan eating plan and, although I’m a little late in starting it since I didn’t purchase it until the day before yesterday, I am way stoked about trying it. I read the whole thing and am going to the market today to get the ingredients so I can begin cooking (and eating!)
)
Anyway, I want to thank you for all the information and wonderful recipes, and I also want to let you know that I created a link to your website on my new blog. I just want to make sure that it’s okay with you, and if not, I’ll remove it.
Thank you again!!
Catherine
Meghan, your food photos are so tantalizing! I’ll be making this bowl tonight, seeing the carrot ginger soup that’s on the menu for Day 2 of the Vegan Challenge is sitting in the freezer. Last night’s burgers did not happen, but I managed to steam the sweet potatoes, and make the kasha, so maybe I’ll be to it on the weekend? The kasha was put in the freezer for now. I worked late, so just ate delicious left-overs. The menus are so adaptable, and I appreciate that on nights when I get home late.
So glad you posted about this. I’ve been doing some research in hopes of doing a post soon. I’ve been reading a lot about how the Asian cultures, from which we got the grand soy idea in the US, really only eat fermented soy products. However, due to our health fads and government influences when it comes to food, we welcomed soy with open arms in all forms. Most of it containing soy protein isolate and other things that aren’t even considered that good for us. All those soy recreations are just as processed as other foods and even the fresh varieties like edamame aren’t as beneficial as once thought with them not being fermented.
Anyway, I’m glad to see you speak out about this. I reduced (close to eliminated) my soy intake after the research came out regarding its relationship to breast cancer. Now, after what I’m learning I’m not planning on going back.
Love the recipe!
Thank you for this post. When I went veg in my early ’20′s, I ate soy everything – and soon had stomach problems on top of stomach problems. I discovered that I am severely intolerant to soy. Now I am delighted, since that keeps me away from it! I can’t tell you how many people think “soy = healthy.” They have been brainwashed by marketing. Soy processed food is still processed food and you’d be better off eating fresh, wholesome stuff than this junk.
Hi Meghan!
I really enjoy reading your blog and all of the info. you provide.
Some type of soy seems to be in everything, from salad dressings, breads, to energy bars so at the end of the day
people don’t realize how much soy they have had. It’s now used as a cheap filling like high fructose corn syrup and stuff.
My husband has had issues about the soy thing due to things he has read, we have a son and he is concerned. We discussed it quite a while ago and I told him that I had a handle on it and that I watch our soy intake daily. We only at the most have one serving a day of it. I have been replacing more tempeh for tofu, the family has gotten use to the taste of it and I only use organic soy products.
I guess it’s going back to the whole foods. Minimal processing is the best and healthiest way to go.
I am completely with you on the soy thing. I limit my soy to “rarely” and usually only when I go out to eat Asian food. Sometimes I get some tofu for a stir fry at home but I make sure to buy organic non GMO. I don’t eat processed foods as a rule as well because of the slick way they put soy and corn into EVERYTHING.
I do this mostly because my mother had pre-menopausal breast cancer and that tends to be estrogen linked. I don’t trust the phytoestrogens in soy. I also sort of worry about flax for the same reason, but it isn’t in nearly as many things.
I just wish I could get my boyfriend off the soy. He is very into his faux meats and vegan cheeses and I cannot sway him. I did get him to switch to rice milk, so it’s the little victories.
I was surprised, when I became a healthy food blogger, to find that a lot of people have problems with soy.
Soy milk is one of the few things that always makes my tummy feel better. Some mornings, I whip up a tofu cream topping for my oatmeal. It gives me so much energy.
What should I do? Listen to healthy food gurus, like you and HEAB, who I love and trust? Or should I listen to my body?
This said, I think that you are right about not eating too much soy. Too much of anything is not healthy! I tend to think that soy has become popular because of soy milk is so much sweeter than regular milk. We Americans are such sugar addicts!
Meghan as always you prove simple is best. I took your healthy living workshop a few months ago and just wanted to let you know that you were a big part of my inspiration to go back to school AND now that I am taking a stab at blogging yours is the first one I added to my blogroll
I’d like to do a post about the vegan challenge but can’t find the link to your banner (I’m new at this whole thing!)
Couldn’t agree more Meghan, and so simply, common-sensically put. All that fake soy food is kinda the same as eating margarine, or aspartame/splenda/etc, or Snackwell cookies. WHY? Why oh why? I mean, there are in fact REAL food options that are so much tastier and nutritionier and satisfying…er. The “convenience” factor is so not worth the time savings when it’s costing you optimal vitality and the deliciousness of your meals, right? Right! There are ways of preparing real food in a time saving manner so that you can use it in different manners for different meals, and having food ready to go so you can take it with you. It takes a little commitment to learning some new habits and new foods and ways of cooking, but just as we all learn our current habits, we can learn new ones that become second nature too.
Ok, stepping off my soap box!
Don’t forget to use organic tamari, or buy from a company that is strictly non-GMO – yep, they even sneak those soy GMO’s into the soy sauce
Hi Meghan,
I never eat processed soy products because I’m allergic to food additives especially natural flavor enhancers, but I do eat a lot of tofu and soy milk.
You have me thinking now, because my mother and grandmother died from cancer and I already know I’m estrogen dominant.
I’m a vegan already and have been for a while. So I need to seriously look at my diet some more. I do eat chickpeas and lentils, so maybe I just need to up my consumption of them and reduce the soy.
Thanks heaps – very inspirational blog!
That weird-looking sausage-like thing was meant to be a roast? Blech! I found that more frightening than the terrifying bacon.
I *definitely* agree about soy being suspect. Through some intense food journaling last year, I found that I’m allergic to soy…it causes stomach upset and migraines for me. Cutting out soy made a HUGELY positive impact in my life. Definitely don’t think anything that’s processed so much and turned into vegan everything is healthy either! Thanks for a great post. Love your blog! <3
Hi Meghan,
Can you tell me what Byron Katie says about defense? Sounds interesting…!
Jennifer
Agree 100%. In my late teens early twenties I used to consume my share of soy. That was also the same time period in which I had major hormonal imbalance. When I detoxed from soy and got it out of my diet, my health improved immensely. I do not recommend it to any of my clients and I share Mary Enig and Sally Fallon’s view on soy as explanation. There is also a great article written by Dr. Brownstein all about his views on soy. I can email it to you if you don’t have it. I don’t know if it’s online or not!
I don’t eliminate soy entirely, but I am familiar with the issues people have around it and I am careful to eat it in moderation (no more than twice a week–and NEVER in any processed food form). Like cabbage as a goitrogen, I think if you are healthy and eat in moderation, it shouldn’t be a problem.
Do you have the protein data for this recipe? Just curious to see how it stacks up!
Many people overlook leafy greens as a valuable source of protein.
When I’m asked (inevitably) where I get my protein/calcium, the first thing I say is leafy greens. Of course, I also get it from beans, but I think the blank look on people’s faces when I say greens is very telling. I’m hoping they’ll Google it later.
[...] right. Vegan food isn’t all about horrific faux-soy creations, and it also doesn’t have to be all about lettuce and birdseed. Nope. Vegan food, or rather, [...]
There is no food which should comprise most of our diets and we shouldn’t eat frankenfood (especially gmo’s). But that doesn’t make soy itself bad. Just like organic corn kernels off the cob are tasty and nutritious, soy can be eaten organic and close to nature.
My rules for soy: Keep it organic. Eat it fermented (tempeh, miso, soy sauce, natto) or whole (edemame). If I or others in my household find a need for some tofu/soy milk/yuba I either make it myself, find a local artisan producer, or at the very least get it from a sprouted source which doesn’t use benzene.
That doesn’t mean I think soy is good because its soy, or that we should eat soy more often than greens or berries or quinoa. I just don’t think that we needn’t write off all soy foods to be healthy. I think we need to write off all frankenfoods — of which, soy products make up a large part.
In other words, it isn’t the soy that’s the problem. It’s the frankenization of soy that’s the problem and the sneaking of soy by-products into everything that’s the problem. But that would be true of any food.
This is lunch today http://t.co/uAVWnArn and you?
What a beautiful and simple recipe! After 4 days with the flu, this actually makes me excited about eating solid foods again – I must be on the mend, and I’m going to make a rendition of this recipe this weekend!
Catherine! Great to have you join the vegan fun. Never too late to start. So happy you are enjoying the info and getting value from it. The more links the better. Just trying to spread the healthy word.
Always go with your body- but also know that our body crave’s it’s worst poison. Getting over any habit involves some withdrawl symptoms which is never fun, and needing something in order to feel okay is not a fun place to be. As far as I know, the only thing we should be consuming each and every day (aside from the usual oxygen, sunshine, love and all the rest of my hippie stuff) is water.
Stay on! I liked it.
Great reminder!
You know Laurie- I think you’re right. The thing about the bacon though were the fluorescent pink stripes.
“Defense is the first act of war”. http://meghantelpnerblog.com/2009/07/22/a-conversation-with-byron-katie-part-3/
Not a clue! Would be interesting to find out but I am not one to count stuff like that. I just eat and see how I feel. Seems to work for me so far.
Ricki,
NASA is considering quinoa as a crop for long space flights b/c of it’s high protein content.
http://www.hort.purdue.edu/newcrop/proceedings1996/V3-632.html
Also, there’s a useful site called NutritionData.com where you can look up nutritional information for a wide variety of raw ingredients and cooked/processed foods alike.
Hope that helps,
Heather